Reasonable estimates for gross metabolic efficiency (GE) for trained cyclists is 15-25%
GE logarithmically increases with power output, so higher fitness = higher power = higher GE
Prediction model: GE = 0.0482 * log(power) - 0.0566
90% prediction interval for individual values is around ± 2.5%
Post 3
GE prediction model derived from data in Ettema & Lorås, 2009 (link in 📊Alt text)
Most of the variance in GE comes from differences in cadence. Most of the rest comes from random cross-sectional individual differences
GE is probably trainable, but veeery slowly
Post 4
Typical reported range for fractional threshold (%VO2max @ CP, FTP, MLSS, VT2, LT2, etc) in trained cyclists is anywhere from 75-90%+, possibly higher in elite and female athletes
I can’t find a good dataset for cyclists right now, so here is one for treadmill running (link & details in 📊Alt text)
Post 5
RER is a function of exercise intensity and substrate (lipid/glucose) oxidation
At threshold, RER will be ~0.85-0.95, maybe up to 1.00 by the end.
Along each GE isoline in the top figure, RER equates to a small difference of 2 %VO2max. GE drives the big differences
Post 6
So for this specific question “is it possible to achieve an FTP of 380 W at 5.0 L/min VO2max?”
The answer is yes, with elite-level metabolic efficiency ~24% and fractional threshold ~90%VO2max
*How* to achieve that is an entirely different question which I don’t have code for (yet 😉)